Chimwe chezvinhu zvinobudirira zvinokonzerwa nekurema kwenyama ndeye oatmeal. Kuti uwane ruzivo, oatmeal isupfu inogadzirwa kubva kumashizha ese eat. Uye oats, sezvamunoziva, vane dambudziko rakazara revithamini B, ine nhepfenyuro yakadzika yeglycemic uye inogovera muviri neine zvishoma zvishoma nemakhahydrates, izvo zvinopa manzwiro ekuzorora kwenguva yakareba. Caloric zvakagadzirwa ne oatmeal pakurasikirwa kwekurema inenge 120 kcal pa100 g.
Batsiro re oatmeal
Kushandiswa kwe fiber kunogadzira kuumbwa kwayo. Saka, inosanganisira 20% mapuroteni uye 7% chete mafuta. Mimwe michero inowanikwa mu oatmeal inopindira nekuumbwa kwemakumbo uye kuchengetedza mutezo yeropa kubva pakuvhara. Iyo inobatsirawo kubviswa kwemafupa emafuta kubva mumuviri, inokanganisa hutano hwehupombwe huri nehutori hwekuyeuka. Imwe fiber ine antioxidant uye inodzvinyirira zvinhu uye inokurudzira kushandiswa kwesero mumuviri womunhu. Kana iwe ukasanganisira oatmeal muzvokudya, ipapo iwe uchakanganwa nokusingaperi pamusoro pematambudziko ane metabolism.
How to cook oatmeal?
Kune zvakawanda zvekupora kubva ku oatmeal, nhasi tichakuzivisa iwe kune vamwe vavo:
- Nzira yekubika oatmeal cookies. Zvishongedzo: 250 g yakanyunguduka mafuta, pound ye oatmeal, rimwe dhi, mamwe mvura kana kvass. Zvose zvinosanganiswa zvinosanganiswa uye zvinotumirwa kuhvini kwemaminitsi makumi maviri. Kana iwe uchida kuti cookies iite kuti inakidze, iwe unogona kuikora neuchi kana jam.
- Iwe unogonawo kuita chikafu chinonaka uye chinopa oatmeal oyster. Kuti uite izvi, svetesa mukaka, kana uine matanda, neruoko rumwe, urikurudzira nokukurumidza, uye imwe inononoka kudururira musanganiswa wehuta oatmeal uye inotonhora. Kuti urege kuva nezviputi, musanganiswa unogadzirirwa zvishoma, nguva dzose uchiputsa mashizha aripo. Kana iwe uchida kuti kissel ibude
inotapira, iwe unogona kuwedzera zvinotapira zvishoma. - Chikafu chakanangwana chakanakidza iwe unogona kuva phiri ye oatmeal. Tora 250 g wemukaka anenge 3.2% mafuta uye uwedzere kusvika 130 g yemvura. Isa iri padhifu uye uite kuti ribike. Panguva ino mundiro, taura magiramu 40 e-fiber uye 160 ml yemvura, zvinokosha kukwidza zvakanaka kusvika kuhuwandu hwakawanda, kuitira kuti pave pasina mavhinga. Kana mukaka wemota, dururirai oat mupani uye, muchikurudzira nguva dzose, muchidzosera kumota. Iwe unogona kuwedzera michero kana majikiri kuti usaita kuwedzera shuga. Kana iwe uchida poroji yakawanda kwazvo, shandura mukaka usina mvura shoma.